Candice Bovell, Clinical Psychologist | Markham, ON - Blog

5 Tips to Cope with work stress

Tue, 03 Jun 2025 01:19:18 GMT

Work stress is a common issue that can affect your mental health. The following video is an update to my first post about work stress from May of 2023 (read the post HERE). Watch the video below to learn more details about issues that can cause work stress and my five tips to help you cope with it.

My 5 tips to cope with work stress

Learn how to say no.
Talk to your boss or manager.
Make friends at work.
Don't skip your days off or vacation.
Find a new job.

Employment resources (this list is not an endorsement)

80,000 Hours: How to find a career that makes a difference https://80000hours.org/
YMCA employment services and remote workshops https://ymcagta.org/employment-services
Access employment https://accesemployment.ca/
IBM Skills Build.org tech training https://skillsbuild.org/
Costi.org http://costi.org/
Centre for education and training Achev.ca https://achev.ca/
Jobskills.org https://www.jobskills.org/
VPI working solutions https://www.vpi-inc.com/

Author

Candice Bovell, Ph.D., C.Psych. is a Clinical Psychologist providing online therapy to adults in Ontario who experience anxiety, stress, and depression. To watch more YouTube videos, visit my channel at https://www.youtube.com/@DrCandiceB.

Why is Online Therapy so Popular?

Thu, 02 May 2024 20:37:47 GMT

Online or virtual psychotherapy has been around for many years. In 2020 it became extremely popular (we all know why). I wrote about the benefits of online therapy in 2021 (read my blog post here), but I’m writing about it again because now I have four years of full-time experience with it. Honestly, I love providing online therapy and I plan to keep doing it. You can receive online therapy by using a video conferencing app on your computer, tablet, or phone.

Online therapy isn’t for everyone, and some people prefer in-person therapy sessions. There are psychologists who are now providing in-person sessions, but many (like me), have remained exclusively online. Are you trying to decide if online therapy would be a good fit for you? Here are some reasons to stay home and give online therapy a try!

I really enjoy providing therapy online, I hope you will enjoy online therapy too!

No Commute: First of all, there’s no commute! No more getting stuck in traffic, standing on crowded transit, or dealing with snow, rain, heat, or humidity. There’s no need to rush across town or leave work early to make your appointment. With the time you save on commuting you can spend time with family or friends, do things around the house, exercise, have fun, or just relax.
Comfort: Thank goodness for climate control! If you attend appointments from home, you can adjust the temperature at any time. You’re always dressed appropriately for indoor weather. You can even wear pajamas, wrap yourself in a blanket, or go barefoot during your appointment (but you must be dressed of course).
Safety: If you feel safe at home, you can stay there and feel comfortable. You won’t need to go to an unfamiliar place, you won’t get lost, and after your appointment you won’t be left alone outside after dark.
Privacy and Cleanliness: If you have therapy at home or in a private place, there is no chance of running into someone you know in a psychologist’s waiting room. Plus, you won’t need to use a public restroom.
No Lost Papers: Online therapy can be paperless, or at least it will be easier for you to keep all your papers in one place. You can keep all digital handouts and resources in a computer file or print them and keep them at home. If you lose a paper or need more, it will be saved on your computer.
Easy Payments: Online businesses don’t collect cash. It’s easy to use a credit or debit card to pay for appointments after each session and receipts can be emailed automatically. This can help you keep track of your spending and easily submit receipts to your insurance company.

There are a couple of drawbacks from online therapy. With online therapy, you won’t meet your psychologist in person, only through a screen. Some people feel more of a connection when someone is physically in the room. For me, there isn’t much of a difference at all. The biggest drawback is when technology fails. Computers, software, and apps are awesome, and they make things so easy, but only when they work. Software updates, forgotten passwords, poor video or audio, and slow internet service can be frustrating and reduce the quality of video appointments. These issues arise occasionally but it’s extremely rare that an appointment is cancelled due to one of these issues. If the video quality is poor because of the internet, a phone session can be done instead. A top-notch internet connection makes for a great video appointment.

So, given all the conveniences of online therapy with few drawbacks, hopefully this post has convinced you to give online therapy a try! If you are an adult living in Ontario and experiencing anxiety, stress, or depression, click the New Client Screener button and start your online therapy journey today!

New Client Screener

Author

Candice Bovell, Ph.D., C.Psych. is a Clinical Psychologist providing online therapy to adults in Ontario who experience anxiety, stress, and depression.

100 Activities for behavioural activation

Fri, 01 Mar 2024 16:39:36 GMT

Psychologist Peter Lewinsohn proposed the psychological intervention in 1974. It helps people increase the frequency of pleasurable experiences, reduce avoidance, solve problems, do things to feel mastery and accomplishment, and helps people act in ways that are consistent with their values. (Kanter et al., 2012).

The goal of Behavioural Activation is to improve mood, reduce unpleasant symptoms like depression, and increase one’s quality of life. Although Behavioural Activation was created as a treatment for depression, research has supported its use for multiple conditions.

There are so many options for behavioural activation. Try something and notice how you feel after.

Behavioural Activation works well with Beck’s Cognitive Behaviour Therapy Model. The CBT model proposes that in every situation, there is an interaction between our thoughts, feelings, physical sensations, and behaviours. Lack of rewarding activities can exacerbate or maintain negative moods and rewarding activities can trigger positive emotions.

Behavioural Activation works well with Hayes’ Acceptance and Commitment Therapy. ACT emphasizes value-based action because people feel unfulfilled if they don’t spend enough time doing the things they value. Mood can improve when people do more things that they value, and less things that are unimportant. Furthermore, one can practice mindfulness by being present or focusing on senses while engaging in activities.

Behavioural Activation works well with Klerman and Weissman’s Interpersonal Therapy (IPT), another treatment that was originally developed for depression but is effective for many more conditions. Social isolation or relationship conflicts can trigger or worsen negative moods. Research supports the finding that improved social support and relationships can improve one’s mood.

Now, without further ado, here are 100 activities you can do for Behavioural Activation. They are categorized, and there is a link below to a free list PDF.

Visit an art gallery or museum
Paint something
Sketch something
Sculpt, carve, or do origami
Make models or crafts
Watch a movie or show
Listen to music your love
Find new music
Sing or join a choir
Sing karaoke
Learn or play a musical instrument
Dance
Explore your city or town
Visit someone or travel
Take a vacation
Take a scenic drive
Ride a bike or scooter
Get on a boat
Hit the beach
Take a walk or forest bathe
Go bird watching
Go fishing
Go camping
Have a picnic
Fly a kite
Look at the stars
Spend time with friends
Spend time with family
Play with your kids
Go on a date
Meet new people or network
Send texts or emails
Talk to someone on the phone
Go to a party or special event
Chat with people online
Get intimate or explore sexuality
Complete your To-Do list
Make a schedule or daily routine
Plan your career of job hunt
Plan your retirement
Plan your finances or save money
Buy groceries or household items
Make home repairs
Work on your car or bike
Renovate furniture or home decor
Do some woodworking
Reorganize or redecorate
Clean and declutter
Recycle
Knit, Crochet, or Quilt
Learn to sew
Care for a garden or plants
Pick or arrange flowers
Collect stamps, coins, or cards
Go to the gym
Exercise or stretch at home
Learn or practice yoga
Go swimming
Go skiing or snowboarding
Go bowling
Play golf
Play, soccer, basketball, or baseball
Play pickleball, tennis, or badminton
Ice skate, roller skate, or skateboard
Learn or practice martial arts
Climb a wall or mountain
Take a bubble bath
Get a massage or spa treatment
Get a haircut, manicure, or pedicure
Try something new with your style
Practice religion or spirituality
Volunteer or help someone
Support a good cause
Learn or practice meditation
Fantasize or remember good times
Play a card game
Play board games
Play pool or billiards
Do sudoku or crossword puzzles
Play video games
Work on a jigsaw puzzle
Dine out or eat your favorite food
Visit a cafe or coffee shop
Cook something
Bake something
Have a barbecue
Write a book, story, poem, or song
Write in a journal or diary
Take photos or make videos
Take portraits
Make a photo album or scrapbook
Visit a bookstore or library
Read a good book
Read a magazine, newspaper, or blog
Watch a lecture or take a course
Learn computers, apps, or coding
Learn the stock market or invest
Start an aquarium
Get on a horse
Snuggle with your adorable pet

100_ideas_for_behavioural_activation.pdf
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Author

Candice Bovell, Ph.D., C.Psych., Clinical Psychologist.

Why don't you give free 10-minute consultations like other therapists?

Wed, 02 Aug 2023 18:11:36 GMT

This post was updated on June 19, 2025.

There are many reasons why I don't give free, 10-minute consultations.

First, I don't think they are useful for picking a psychologist. I know that a good therapist relationship is the key factor in therapy success, but can anyone really figure that out from a 10-minute conversation? If you have certain symptoms or want a specific type of therapy, please read my Treatment Areas and Psychotherapies page first. If the issue you want treatment for, or a therapy you want is not on that page, we wouldn't be a good fit. To learn more about me, please read my Meet the Doctor and Philosophy pages.

I have been seeing clients since 2003 and I can help and communicate with many people. I have spoken to over one thousand clients, but we were not always a great right fit. I tend to use more structure in therapy sessions, especially in the beginning (first five sessions). By structure I mean, before each session, I read over the notes I made from your previous sessions and review your goals and the treatment plan. Based on that information, I will plan for the new session. This keeps us on track for completing your goals and sticking with the treatment plan. This is efficient, it reduces how many sessions you will need, it reduces your treatment costs, and it is ethical to provide you with the best treatments in the most efficient way. I care a lot about being ethical. However, the session plans and treatment plans are not written in stone! I will usually suggest the session plan and ask if you want to add something to the plan or talk about something different because these are your therapy sessions, and your input and agreement is important! I provide therapies that are supported by research evidence, therefore, many of these treatments have standard components and treatment plans that I use (For some issues, e.g., PTSD, and trauma, I may even use a manual and provide you with educational materials, workbooks, handouts, and exercises to complete during and after sessions. These are the most structured treatments because many sessions are required and having structure helps keep treatment on track).
I have no idea how other therapists fit 10-minute consultations into their schedules. I haven't figured this part out :( . Booking a 10-minute consultation means that another client is unable to use that time for a 55-minute therapy session. It's so hard to find a consultation time that works for me and a potential client, and if the potential client doesn't answer the phone, that's a wasted therapy hour. Also, based on my experience with free consultations, they end up being explanations of things already on my website or screener, or fee negotiations (but my fee is non-negotiable).
Last of all, I really don't like consultations and feeling like a salesperson. I can't predict how well you'll do in therapy or if we are a good fit until after two sessions! I need to talk with you about your concerns and symptoms, ask diagnostic questions, discuss your goals and the treatment plan, and see if you can work on therapy skills between sessions before I am confident that therapy will work--I can't figure that out in 10 minutes. Reading through my website and completing the New Client Screener will be better than any 10-minute consultation, I promise. Plus, I am available to answer your questions through email. But, because many potential clients want to see how I speak, soon I'll create an introduction video where I'll describe what a first session is like and my therapy approach. I hope you will like it!
P.S. I finally completed my What to Expect Video that you can view HERE! This video is like a free consultation :)

Are 10-minute consultations really useful?

Author

Dr. Candice Bovell, Ph.D., C.Psych. is a Clinical Psychologist who treats adults with depression, anxiety, and stress online in Ontario, Canada.

Welcome Markham Psychologists Clients starting september 1, 2023!

Sun, 30 Jul 2023 07:00:00 GMT

Welcome to my new practice!

Dear Markham Psychologists Clients,
Thank you so much for bearing with me through this planned transition! You have trusted me with your psychological service needs, and I hope to make these changes as seamless as possible. As always, my focus is on helping you to feel better and these changes will allow me to focus on helping, rather than on administrative tasks. If you have any questions or concerns, please email me and we can discuss them.
Sincerely,
Dr. Candice

RECORDS TRANSFER TO WELLNESS VIEW
On August 28, 2023, if you are one of my clients, your contact information will be transferred from Markham Psychologists to Wellness View Psychological Services Ontario. I will remain the custodian of your therapy notes, reports, and appointment records. Markham Psychologists will retain your billing records on their Jane App online booking platform. I will attempt to download this information manually, but this will take a few months. You will not be able to access your old billing records from my new Jane App.
Update August 27, 2023: I have obtained a copy of your billing records. A report of your billing history may be compiled manually. Please request a billing report only if necessary (e.g., when requesting a copy of your clinical file). Please allow a few days to compile the report.

CONSENT FORM
To continue receiving services, please read and sign the new consent form that will be emailed to you to complete online. If you have had an appointment in the past 365 days, your session fee will remain the same. If it has been more than 365 days since your last appointment, your fee will be raised to the current fee of $215 per hour.

BOOKING APPOINTMENTS
Appointments will be available Mondays, Tuesdays, and Wednesdays from 1:00-8:00pm; and Saturdays from 1:00-5:30pm. It’s a good idea to book a few appointments at once so that you can always have your preferred time slot. You may cancel your appointment at any time (using Jane App too), but you may be billed a late-cancellation fee if you cancel within 48 hours of your appointment.
You will be emailed an invitation to my new Jane App calendar at https://cbpsych.janeapp.com/ where you can book, change, or cancel your appointments after August 28. Please create a new password and remember your password or log in with your Google, Microsoft, or Apple credentials. This is the fastest and most convenient way to book appointments.

NEW!!! 24/7 RECEPTION
You can reach a receptionist 24 hours a day, 7 days a week by calling 1-877-804-2048. The receptionists can book, change, or cancel your appointments, take a message for me, or forward your call to my confidential voicemail where you can leave a voice message. Please use the online booking system or receptionists for booking appointments for the fastest service.

NEW!!! PAYMENT METHODS
Payments can be made with credit cards or debit cards. E-transfers will no longer be accepted. When you complete the new consent form, please enter your preferred card information. Jane App uses STRIPE to process payments (visit the link to learn more about STRIPE). Late cancellations and missed appointments will be billed to your card and insurance companies do not tend to cover this fee. If you would like to discuss this, please send me an email. Read more about billing on the Rates and Insurance page.

NEW!!! DIRECT BILLING INSURANCE
Direct billing will be available for insurers that use the Telus Health Portal (visit the Rates and Insurance page for a full list of insurers). This will be a trial to make things more convenient for everyone. However, if there are too many technical difficulties, direct billing will be discontinued. To use direct billing, please complete the insurance section of the consent form and follow the instructions for taking a photo of your insurance card (if you cannot take a photo, skip the photo, but you must present it during your next appointment). Once your insurance information is reviewed and approved by Telus Health, your appointments can be billed directly. If there is any problem with the system, your card on file will be billed and you will be sent a receipt that you can submit to your insurer.

NEW!!! ATTENDING VIDEO SESSIONS
Your online appointment invitation will be sent through Jane App along with your appointment reminders. It should look like this:

Zoom meeting link sent through Jane App reminder emails. The meeting link is highlighted in the image.

If you cannot see this link in your email, please check your email settings to make sure links and images are not blocked. If this does not work, please email me and I will manually send you the link.
I now use Zoom for Healthcare for online appointments. You can read more about it in my blog post, How to Join a Zoom for Healthcare Appointment. After you press the appointment link, you will be placed in a waiting room until your session time begins. At the end of your appointment, please click the red END button to end your appointment.

NEW!!! COMMUNICATION WITH YOUR FAMILY DOCTOR
If you want me to communicate your symptoms, preliminary diagnoses, and treatment plan to your family doctor, please indicate this on your consent form along with your doctor’s fax number (or some other secure messaging system). Please mention that you would like this communication during your next appointment. If you consent, soon after your appointment, I will send your doctor a list of your specific symptoms and a general treatment plan. There is also a space for additional comments if needed. A similar form can be used if you want me to update your family doctor about recent changes in your symptoms.

Thank you so much for your patience during this transition. I am available to answer any questions you have through email or during our sessions. I hope that my service continues to meet your needs and these new changes improve your experience working with me :)

Author

Dr. Candice Bovell, Ph.D., C.Psych. is a Clinical Psychologist who treats adults with depression, anxiety, and stress online in Ontario, Canada.

How to book appointments with Dr. Candice using jane app

Sun, 30 Jul 2023 05:52:06 GMT

After your first appointment is booked, you will receive an email invitation to your Wellness View Jane App Account. You will be asked to create a username and password (please remember this information or save it to your browser if you use a private device). You can also log in with your Twitter, Facebook, or Google credentials. Bookmark and use this link to check your account and manage your future appointments, https://cbpsych.janeapp.com/login.

Screenshot of Jane App Account login page

After you log in, you have the option to look at your account (e.g., appointment history and billing history) or book an appointment. To book an appointment, you can save time by visiting this link, https://cbpsych.janeapp.com/#staff_member/1 to select your treatment, and book your appointment.

Screenshot of Dr. Candice's Jane App Online Booking Page

Please use the same login information each time instead of creating multiple accounts. If you forget your password, email me to request a password reset.

For Registered Clients

Author

Dr. Candice Bovell, Ph.D., C.Psych. is a Clinical Psychologist who treats adults with depression, anxiety, and stress online in Ontario, Canada.

How to read emails sent through hushmail

Fri, 28 Jul 2023 23:17:35 GMT

Using encrypted email, like Hushmail, is safer than regular email apps.

Hushmail for Healthcare is an encrypted email service that can be used by healthcare providers. Your confidential healthcare information must be protected under PIPEDA and PHIPA laws. This means healthcare providers cannot send confidential information over the internet that is not encrypted or protected in some way. By using Hushmail, I can email you confidential information (e.g., reports, letters, or completed forms).

How to Open a Hushmail Message:
The first time you are sent a Hushmail, you will receive an email notification. Then you will be asked to create a passphrase/ password to open the message (I don't create your passphrase or know your passphrase). Please remember your passphrase. Fortunately, most web browsers can save the passphrase for you (but only do this on devices that are not shared)! You can use your browser's preferences to activate this feature. Alternatively, you can open the Hushmail message by signing in with your Google, Apple, or Microsoft account.

What to do if you forget your passphrase:

Open the email with the Hushmail notification and click the blue "Read your secure email" button.
A new window will open. Click the blue "Can't remember your passphrase?" link below the password field.
Click the blue "Reset my passphrase" link.
Create a new passphrase according to the instructions. All emails that were previously sent to you through Hushmail will be deleted for security reasons if you forget your passphrase. Therefore, please ask me to resend my last email to you. These instructions are based on a post from Mindsoother.com

For Registered Clients

Author

Dr. Candice Bovell, Ph.D., C.Psych. is a Clinical Psychologist who treats adults with depression, anxiety, and stress online in Ontario, Canada.

Image by 200 Degrees from Pixabay

How to Join a Zoom For Healthcare Appointment

Fri, 28 Jul 2023 02:32:26 GMT

Once you get used Zoom, using it will feel easy!

No matter whether you call it online therapy, e-therapy, or virtual therapy--it's here to stay. I have fully embraced online therapy as have many people who want psychotherapy. Therapists can choose from many online therapy platforms that provide encrypted video to protect your health information as required by PIPEDA and PHIPA laws. For Wellness View, I chose Zoom for Healthcare because of its encryption, ease of use, and because many people are already familiar with Zoom. Zoom for Healthcare has more safeguards than the free version, it is used by many health care providers in Canada, and the recording function can be disabled for meetings (recording is disabled for Wellness View appointments).

Instructions for Joining Your Zoom for Healthcare Online Appointment
After booking an appointment, you will be emailed confirmation. Appointment reminders will also be emailed 2 days, 18 hours, and 1 hour before your appointment. These emails contain your Zoom for Healthcare meeting link. Please use the most recently emailed reminder link and do not share it with anyone. Just click the link (or copy and paste the link to your web browser).

Zoom online appointment invitation sent through Jane App. The Zoom link is highlighted in this image.

After clicking the link, your Zoom app will open (if you have it installed), or you can use your web browser for the appointment without downloading the app. You will be placed in a virtual waiting room until your appointment begins. In the waiting room you can test your video and audio. After your appointment ends, please click the red END button to leave the appointment.
If the Zoom meeting link is not visible in your confirmation or reminder emails, please check your email settings to enable all content visibility. If this doesn’t work, email me and I will send you the meeting link.

How to Join a Zoom Meeting Without Downloading Zoom
From support.zoom.us
“Users can join Zoom meetings or webinars from their web browser and bypass downloading Zoom.

Locate the meeting invite link from your email or calendar invitation.
Click the join link to join the meeting.
If a pop-up window prompts you to open or install the Zoom desktop client, click Cancel.
At the bottom of the page, click the Join from your Browser link. Note: If you don't see this option, make sure to enable Join From Browser.
If prompted, sign into your Zoom account. If you do not have a Zoom account, create a new account. You will be prompted to enter your name and the meeting password if it was not included in the join link.
Click Join.”

More Information:
How to Join a Zoom Meeting, Instructional Video
How to Navigate in a Zoom Meeting, Instructional Video
All Methods for Joining a Zoom Meeting
Information about Zoom for Healthcare
How to Download the Zoom App

For Registered Clients:

Author

Dr. Candice Bovell, Ph.D., C.Psych. is a Clinical Psychologist who treats adults with depression, anxiety, and stress online in Ontario, Canada.

Image by Biljana Jovanovic from Pixabay

How to deal with work stress- 5 tips

Tue, 06 Jun 2023 02:41:28 GMT

Stressed employee

Feeling overworked, having conflict with managers, and experiencing low job satisfaction can all cause stress and anxiety. Talking to friends, family, or even your psychologist can help you feel better, but you may need to do more to change your situation. Here are five tips for dealing with work-related stress.

1. Learn now to say no. Saying no to things that are voluntary or unnecessary will free up your time to do things that improve your mood. Having time for yourself and your interests is beneficial for your mental health (you can read more in this blog entry). Saying no can be difficult if you focus too much on pleasing people. If you learn assertiveness skills and practice them, you will find it easier to say no.

2. Talk to your boss or manager. Sometimes your situation can improve if you tell others what is bothering you and what you want changed. Your boss/manager may be unaware that you hate a given task, or that you want to change your focus at work. Expecting other people to read your mind may leave you disappointed. This is another tip that requires assertive communication to express your needs in a respectful way. Think about your specific needs, requests, and goals before approaching your boss or manager—that way you’ll make the best use of everyone’s time. In some situations, your HR department may be involved if there are serious conflicts in your workplace. In some situations, you may need to make a human rights complaint or even consult a lawyer if you are being harassed, discriminated against, or abused.
3. Make a friend at work or in your field. Sometimes coworkers are the best part of one’s job. A coworker friend can help you when needed, cheer you up, keep you company, and even advance your career. Instead of isolating yourself, try to make small talk with your co-workers sometimes. Attending company events or networking parties can also help you connect with people in your field and even make new friends. You can also connect with people in your field through websites like Linkedin.com, Facebook groups, or professional organizations.
4. Find a mentor or advisor. If you feel stuck in your job or career, you may benefit from the advice or perspective of someone with more experience. Your relationship with your mentor may be informal or formal. Your mentor may be someone you already know, someone who works with you, or a stranger you might pay for consultation meetings. If this isn’t appealing to you, there may be websites, books, and videos containing the information you need to improve your situation.
5. Find a new job. If you think your workplace is toxic, there is no room for advancement, or your job is causing a decline in your mental health, it may be best to find new employment. This is easier said than done. Networking is the way most jobs are filled so Tip #3 can help with this problem too. Be on the lookout for better opportunities when you talk to people in your field. If networking isn’t an option for you, there are community resources that may help. The links below will direct you to organizations and companies that provide job postings, seminars and webinars for job seekers, information about training opportunities, or temporary employment.
Resources
211ontario.ca can connect you with employment resources in your area. You can also call 211 for their 24/7 hotline (a live person will refer you to services). The 211 website has resources about career counselling, job search support and training, newcomer employment programs, and more.
The Best Job Boards, as Recommended by Employment Experts

Author

Dr. Candice Bovell, Ph.D., C.Psych. is a Clinical Psychologist who treats adults with depression, anxiety, and stress online in Ontario, Canada.

Image by Mohamed Hassan from Pixabay

5 Types of Psychotherapy Homework

Wed, 26 Apr 2023 19:14:34 GMT

Homework can make therapy better!

If you don’t know something or understand something, what do you do? The first thing I do is look it up. In the past this was difficult and involved going to a library, buying a book, or calling someone who had the information you wanted. Today, because of technology, so much information is just a click away. But how do you sort through all the information on the Internet about psychology? Sure, you want to live a better life and feel better, but what source should you use and whose advice should you take?

Fortunately, if your psychologist uses psychoeducation, as I do, they can provide you with the information you need from reliable sources. Psychologists may recommend books, websites, or organizations that have information that could enhance your therapy sessions. For most clients, I provide psychoeducation in the form of handouts, tracking forms, fact sheets, brochures, or self-help modules. These are given as therapy homework. Therapy homework gives you more bang for your buck and provides more therapy benefits in-between sessions. You will make much more progress in therapy if you practice techniques regularly outside of your therapy sessions. Here are five examples of therapy homework:

Fact Sheets and Brochures can provide information about specific mental disorders, problems, or concerns you may have. For example, if you don’t know what PTSD is or how it’s treated, a fact sheet from a reputable source can answer those questions. A good fact sheet will be based on research facts and include references. Fact sheets and brochures can help you understand your symptoms and explain them to other people. Your homework would be to read the information. Usually during the next session, the information will be discussed, and you can get clarification for anything you didn’t understand.
Instructional Handouts may explain a technique that you will be using in therapy. For example, instructions for completing in vivo exposure or how to do CBT. These are good to keep and use to remind yourself about specific procedures. Your homework would be to learn the techniques and practice them.
Tracking Forms are good for tracking your progress and how often you use a technique. For example, tracking forms are used for exposure, CBT for eating disorders, and interoceptive exposure for panic disorder. These forms can be completed on paper, on your computer, or in a phone app. Habit change is more successful if you track it! Your homework would be to practice the therapy technique and record what happened each time you practiced.
Self-Help Exercises and Modules will ask you specific questions and have exercises for you to complete. Each therapy session is 55 minutes and only so much work can be done during that time. Self-help forms, modules, or booklets provide an opportunity to practice helpful techniques and learn in-between sessions. These exercises are specifically chosen by your therapist because they could be helpful for you. During your next therapy session, these exercises will be reviewed and discussed. Your homework would be to read the exercises and write down your responses on the homework forms.
Informal Homework and Behavioural Experiments may be suggested by your therapist at the end of your therapy session. It's your chance to practice something or try something new! You can discuss the specifics of the exercise and decide if you want to do it or not. For example, homework could be contacting a friend if you are socially anxious, practicing gratitude, doing something that makes you feel positive emotions, or talking to your partner about what’s bothering you. These action items are for your benefit and may help you tackle problems or maintain a healthy lifestyle. Your homework would be to complete the tasks and report the results to your therapist during the next session.

Photo by Ylanite Koppens

Author

Dr. Candice Bovell, Ph.D., C.Psych. is a Clinical Psychologist who treats adults with depression, anxiety, and stress online in Ontario, Canada.